Nuts for Your Heart

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We all hear how great nuts are for your health, and here is more good news! A couple nutty studies recently suggested nuts can decrease risk of cardiovascular disease. Eating a diet that is high in certain nuts may decrease cholesterol levels and fight inflammation, both of which are risk factors for cardiovascular disease, according to a recent study from researchers at Harvard University, published in the American Journals of Clinical Nutrition.

As a food that is high in protein and easy and tasty to eat, nuts are commonly encouraged for people when trying to improve their health. We've selected a few for you to try for your healthy snacking today!

Pistachio nuts are a low calorie snack option that has over 30 vitamins and nutrients including vitamin B6, copper, manganese, thiamin, fiber and protein. They are also high in cancer fighting antioxidants, and the carotenoids zeaaxathin and lutein, which may reduce risk of macular degeneration. Because pistachios are high in fiber, they can keep you feeling full longer. Pistachios have been shown to improve cardiovascular health, according to the American Journal of Clinical Nutrition. The recent studies have suggested that pistachios may lower LDL cholesterol and actually raise HDL cholesterol levels.

Another seed that is nuts for your heart is the walnut. As researchers at Harvard noted, "consumption of nuts has been associated with a decreased risk of cardiovascular disease, events and death. Walnuts in particular have a unique profile: they are rich in polyunsaturated fatty acids, which may improve blood lipids and other cardiovascular disease risk factors." The study showed that when supplementing a diet with walnuts and comparing to a control sample, the diet rich in walnuts resulted in a significant decrease in total cholesterol and in LDL cholesterol concentrations. Walnuts are actually high in fat, but the good fats that don't raise the risk of cardiovascular disease like empty processed foods do. Walnuts also rank high in antioxidants and act as an anti-inflammatory. Studies have also shown that diets high in walnuts may also reduce the risk of breast cancer.

In addition to pistachio and walnuts, macadamia and almonds are also known for their cardiovascular health benefits.

With a plethora of nuts and their health benefits to choose from, how can you go wrong? Grab a handful of nuts for your next healthy snack, and you will agree with the experts: nuts are a healthy, fulfilling snack!